Day 4 – Whole Body Flow, Omega-3s, and Sleep
We’ve talked about all kinds of things, like stress and how that can contribute to belly fat and, if you think about it, exercise is actually a form of stress…but a good kind of stress. The only way to change your body is to give me more than it’s used to, or to overload it.
But you also need recovery, which is why you’ll like today’s workout. No sweating involved!
You’ll also learn about healthy fats that help with belly fat and? Sleep – the ultimate heaven.
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Challenge #1: Whole Body Balance and Flow
This workout is all about taking your time and flowing through a variety of exercises that will challenge your balance and stability, but leave you feeling energized.
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Challenge 2: Fish and Omega 3s
Another amazing tool to fight belly fat: Omega-3s. Not to get too sciencey, but omega-3s are fatty acids that are essential for everything from brain development to eye functioning. That’s right – eating fat can help you lose fat.
Love that.
Your Challenge: Get Your Omega-3s
You’ll find the best omega-3s are in certain types of fish or supplements if you don’t like fish. So choose the supplements or one of the recipes below:
- For Supplements: If you’re going to take fish oil supplements, experts suggest you choose: “…one that is made up of at least 50% EPA and DHA. For instance, it should have at least 500 mg of combined EPA and DHA per 1,000 mg of fish oil.” (Healthline)
- If you’re eating fish, experts say to go for at least 2 servings each week, which is about 3.5 ounces – Normally you can find many types of fish at the grocery store already fileted in 6 oz sections. The best options: Salmon, trout, herring, sardines and albacore tuna.
Recipes
One Pan Salmon with Rainbow Veggies
Lime Basil Grilled Tuna Steaks
Challenge 3: Sleep
Lack of sleep not only contributes to stress it also contributes to belly fat.
Your challenge today is to check your sleep hygiene.
Check your sleep hygiene
According to the American Sleep Association, here are tips for good sleep hygiene:
- Keep a regular routine, going to sleep at the same time every night if you can, even on the weekends.
- Don’t stay in bed for more than 10 minutes if you can’t sleep. Try light reading in dim light or something similar, but no electronics to wake you up.
- Try to limit caffeine – they suggest to stop before noon, but everyone is different.
- Exercise on a regular basis. Yep, you knew that was coming.
- Create a comfortable bedtime routine. Quiet reading, writing down your worries or plans, take a bath or let your cat sleep on your head (or maybe that’s just my routine).
- Try not to watch TV in the bedroom – Again I know people who do this and are fine, but it’s something to consider if your sleep isn’t great.
Go through this checklist and pick one you need to work on. Pick one and do it tonight!
There’s an App for That
The only thing that has saved my marriage is:
It has white noise or other sounds you can use to help you relax and sleep.